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Sports Nutrition

Sports Nutrition Series Part 2

Last week I focused on when to eat before exercise and this week I am writing about what to eat before exercise. If you are doing any sort of event be in running, kayaking or cycling or skiing below are some suggestions that will be good for any pre race nerves and keep you going for the first hour of your event.


What should I be eating before exercise?

Everyone is different in what they like to eat (and what sits comfortably in their stomach) before exercise but in general, your pre-exercise meal or snack should be:

  • Rich in carbohydrate to prime your fuel stores
  • Low in fibre, especially if you have issues with your gut upset or feel very nervous
  • Easy to digest – avoid foods overly high in fat as these are slow to digest
  • Familiar – practice your options in training and don’t try anything new on event day!


There’s no one “best” pre-exercise meal or snack option and it will depend on what your individual goals and requirements are but here’s a few ideas to get you started:

  • Small bowl cereal with chopped fruit and yoghurt
  • Crumpets with sliced banana and drizzle of honey
  • Small bowl pasta with tomato based sauce
  • Poached egg on Vogels toast
  • Fruit smoothie
  • Raisin toast with jam
  • Vogels toast with banana and peanut butter
  • Tub of creamed rice with canned fruit


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